Starter
Full body
The example template is Barbell Back Squat, Barbell Bench Press, and Barbell Underhand Bent-Over Row. Edit the weights before you start. Delete it and it does not come back.
Log workouts
Get stronger
Stay consistent
Strong Plus is a gym log for iOS and Android. Build a routine, log every set on your phone, and keep it when the signal drops.
18:24
Push day24:18
Bench Press
Last time
80 kg × 8
160 kg8
285 kg6PR
385 kg
Rest 1:12Skip
Finish
The library
352 exercises, with a poster and steps.
Most include a video for the male figure, the female figure, or both. Wall Sit, Weighted Wall Sit, and Weighted Front Plank are posters only, and so are some newer movements. A poster never falls back to the other sex.
Log workouts
A workout log that just works.
Weight, reps, done. The rest of the gym log can wait until you are finished lifting.
- One row per setCheck it and move on. It is already on the phone.
- Last time, on the setSee the last session before you load the bar.
- Warm-up setsInserted for a barbell, dumbbell, or machine.
- Drop and failureSettings turns on a button for that kind of set.
- Rest timerIt starts when you check the set.
- SupersetsA1, B1, then A2, B2.
Measure progress
See how far you have come.
Charts show volume and estimated 1RM. A personal record is marked when you beat it. The line here is an example, not a saved workout.
Example trend
Routines
Save it once. Start it next time.
A logged-in account can keep as many templates as you want. There is no cap and no upgrade.
Guides
Twenty ways to lay out training.
These are templates you can build in the app. Strong does not assign a program.
4 days
Upper / Lower
Bench, row, squat, and a hinge, split across the week.
3 days
Push Pull Legs
One day to press, one to pull, one for the legs.
Start
First month
Goblet squat, push-up, a dumbbell row, and a plank.
Starter
Full body
Squat, bench, and a row. The example the app adds once, then leaves alone.
2 days
Two day
Two full-body templates. Squat one day, hinge the next.
5 days
Five day
Chest, back, shoulders, arms, and legs. One template each.
45-70 min
Strength
Squat, bench, deadlift, a row, and a press.
30-40 min
Short session
Squat, bench, a pull-up, and a hinge. For the short day.
45-60 min
Chest
Flat press, incline, a fly, and a dip.
The easiest way to stay consistent in the gym.